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10 Power Foods that Help Seniors Build Strong Muscles

For senior citizens, getting old does not only mean greying of hair. Old age is accompanied by slow metabolism, body ache (especially in the bones) and the loss of muscle. Losing muscle may lead to decreasing body strength which subsequently may cause limitation in or the lack of body mobility and increasing risks of falls and injuries. It thus becomes critical to Preserve and build body muscle especially in senior citizens. Read on to learn about the best foods to promote muscle strength in senior citizens.

List of Foods

Here is a list of foods that will help seniors build strong muscles:

1. Meat:

Rich in protein, animal meat is an ideal dietary option for seniors. This can be in the form of lamb, mutton, and chicken. These are easily available and can be consumed in the form of various regional and international dishes, according to one’s taste.

2. Fatty Fish:

If a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. One can choose from tuna, Indian carp, pomfret, salmon, mackerel, and hilsa. Moreover, you can prepare them in different ways such as in smoked or roasted form with fresh vegetables or with gravy.

3. Tofu:

A substantial protein alternative for vegetarians and vegans or someone looking to minimize their meat intake can be tofu. This plant-based protein is an essential item in numerous culinary delights such as tofu phali, tofu pakoda, and tofu kofta.

4. Eggs:

This wonder food is a must-have for people of all ages including seniors. Readily available and economical, eggs include extremely beneficial fat-soluble vitamins and healthy fats. You can enjoy them in their popular forms forms (scrambled, boiled, and sunny side up) or you can choose to have them in your main course meals.

5. Milk:

As we grow old, we often switch to tea or coffee instead of consuming milk (as we would during childhood). However, as seniors, a glass of milk every day is extremely encouraged. The presence of protein and calcium will facilitate muscle growth and bone-strength. You can choose to have it piping hot with turmeric or choose to have it cold.

6. Cheese:

One of the most loved ingredients, cheese can be used in various meals. You can opt to consume it as a slice in your sandwich, sprinkle it on salads, or mix it with your other edibles. With its rich content of fat and protein, it will be boosting your muscle strength.

7. Beans:

Thanks to its fibre and protein-rich content, beans help in building muscle as well as enhancing digestive health. As seniors, beans will be beneficial for you in more ways than one. You can opt to increase your bean intake for better muscle weakness and curing constipation.

8. Nuts:

Packed with healthy fats and nuts such as proteins, almonds such as pecans, walnuts, almonds, cashew nuts and other nuts help in building strong muscles. You can also include them as your snacks or in salads and other dishes.

9. Peanut Butter:

A much healthier and protein-filled alternative to regular salted butter is peanut butter as it is nutrient rich and has healthy fats. You can add peanut butter to your toast, fruits, smoothies, dips, oats, and smoothies.

10. Protein Powders:

Senior citizens usually experience reduced appetite restricting their food intake. A healthy alternative to this can be consuming protein shakes made from protein powders. You can opt for a protein powder of your choice post a consultation with your dietitian or doctor.

Conclusion

As one ages, the body undergoes several changes. Losing body muscle, slower metabolism, and reduced appetite are some of the common features that are visible with ageing. It thus becomes imperative to ensure that your diet includes proper elements which will help you build strong muscles. A muscle building diet for senior citizens is important for general well-being and to maintain a healthy lifestyle. In addition to consuming the right foods for better health and fitness, it is important to stay covered under senior citizen’s health insurance for quality and timely treatment. A comprehensive health plan offers wide coverage and prevents financial setbacks during expensive medical procedures.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Source: medicalnewstoday

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Last Updated on October 23, 2024

Published on May 02, 2022